such a f-in hypocrite

just some situps and pushups yesterday with the high school kids.

today i went to the gym

about 2.5 mile run. started slow, sped it up.
overhead dumbell press
3x12 @ 30 lbs

calf raises
3x14 w/30 lb dumbell

back pull thingy
3x10 @ 45 lbs

lat. pull down
3x10 @ 95 lbs.

deadlift3x10 @ 95 lbs

back extension
1x10 w/10 lbs.
2x10 w/15 lbs

benchpress
1x10 @ 115 lbs
1x8 @ 125 lbs
1x5 @ 135

squat3x10 @ 95 lbs.

dumbell curls
1x20 @ 20 lbs
1x20 @ 25 lbs
1x12 @ 30 lbs

6 climbs. some tough, some hard, some frustrating, some ok.

was pretty exhausted, but for some reason couldn't sleep at all. pretty sick and it sucks. oh well. i am not sick, i am not sick, i am not sick. nice
had a protein shake at the gym, my rapid recharge before dinner and a powerbar refuel for breakfast. i think that worked pretty well.

indoor tomorrow?

shorty i can take you there

well, it's been a fairly sick and uneventful few days. i have been feeling like crap, not really motivated, pressed for time, and overall feeling the doldrums of a dreary winter. i even watched "without limits" and that didn't get me to the gym the next day. i even have the balls to say next day.

oh well. i am not happy about this past week, but it was necessary. my body has been stressed from both work and working out. my mind is feeling the stress and the break was good. but, it's time to hop back on.

i got an email concerning this season and it helped to bring my decision to the forefront. it's difficult. i can put myself back out on the line, really go for it, more than last year and still risk failure. or i can take what they are giving me and work from there. both will have sweet rewards at the end.

either way. i am back at it. today will be a running, lifting, climbing day. the running will really serve as just a warm-up. then a full stretch. static, since i haven't done that in awhile and it will get me ready to lift. then lift, hopefully a full circuit. the main things i want to focus on are overhead dumbell press, deadlift, calf raises, benchpress, lower back thingy, and then start with squats today.

pretty soon i am going to start adding in some plyo's and agility stuff. nice.

right now. abbreviated goals specifically related to athletics.

1. dunk a tennis ball by may 1st.
2. stay between 155-160 with no more than 12% body fat starting april 1st.
3. 6 days a week, something active. (running, biking, climbing, lifting, rowing, etc...) 7 days a week, situps, pushups, stretch. no excuses. start date february 1st.

those are 3. i will print them out and put them where i can see it. this is a challenge to yourself. take it, make it, and then do better.

she turned around and gave that big booty a slap

went to indoor last night.

whoopee!

it wasn't too bad. i ended up not losing a game, which was sweet. should have had a few catches that i dropped and didn't really play great d, but overall not bad.

pushups were right around 80-90.

situps and abs stuff ended up around 90-100

overall, an easier night and that's ok.

i will be hitting the situps and pushups tonight and taking it easy for the most part.

nice.

she's got them baggy sweatpants and the reebok with the straps

gym today for a double workout.

rowed for 2000 m.

overhead dumbbell press
3x12 @ 25 lbs.

calf raises
3x14 each leg @ 30 lbs

lower back pull thing
1x10 @ 35
2x10 @ 40

deadlift
3x10 @ 95

benchpress
1x10 @ 115
1x6 @ 125
1x5 @ 135

leg press
1x10 @ 110 added to sleg
2x10 @ 130 added

back extension
1x10 w/10 lbs
2x10 w/25 lbs

standing hamstring machine
2x10 each leg @ 15 lbs

then did 5 climbs. pushed hard and tried a few new climbs.

see you tomorrow.

she had them apple bottom jeans, the boots with the fur

friday was test drive day.

found a car, drove it, set up to buy it and bought it monday.

i am trying to remember what i did, if anything, for a workout friday. i may have done some situps, but i don't know. so for now i will say, hmmm. let me go check my gmail.

friday was;
1x35 crunches
1x20 man taco
1x20 rollback
1x40 crunches
1x20 man taco
1x20 rollback

pushups;
3 sets of 10 diamonds
2 sets of 10 with pushups bars
3 sets of 10 regular
2 sets of 10 close to body

saturday was a gym day.
2000 m. rowing warmup
overhead db press
3x10 @ 25
calf raises
3x10 @ 30
deadlift
3x10 @ 95
benchpress
1x8 @ 115
1x6 @ 125
1x4 @ 135
pull back to eye thingy
1x10 @ 35
2x10 @ 40

sunday was a rest day.
monday was a climbing day
6 climbs, some good, some ok with no situps or pushups
tuesday was working out with the high school.
did pushups and crunches with them
2x30 crunches
2x20 man tacos
1x15 roll back
1x 1 min. plank
5 ladder x 2

at home
2x10 diamonds
2x10 close to body
1x10 pushup bar.

today, some lifting and climbing. pretty pumped up. hopefully driving home in a new car.

yippppeeee!

still some things, but going better

wind it up

well, lifting on wednesday was really solid.

ran for a little while, warmed up, picked it up, pushed for a bit, and then cooled down.

stretched and then some variations on situps.

2x25 crunches
2x15 knees to chest on machine
2x20 man tacos

not bad.

next, lifting.

overhead dumbell press
3x10 @ 25
calf with weight
3x12 each leg @ 25
benchpress
1x8 @ 115
1x6 @ 125
1x5 @ 135
deadlift
3x10 @ 95
pull towards eyes
3x10 @ 35
lat pull down
3x10 @ 90 or 95
bicep curls
1x20 @ 25 each arm
1x14 @ 30
leg press
1x10 @ 110
1x10 @ 130
1x8 @ 150
hamstring machine (standing)
2x10 @ 15 (for hammy rehab) each side

then thursday was a climbing day.

warmed up on rowing machine.
2000 m. warmup
500x7 intervals, 2 minutes rest in between

stretch
6 climbs. beat the yellow and pink. tackled the new blue and looks promising. ran into a weird yellow 5. ended with a strong black. nice

home was situps.
2x25 crunches
2x20 tacos
2x20 rollbacks

10 pushups with bars.

who knows for today, very least will be situps and pushups.

sick.

you're a flintstone kid

hmm.

i didn't post for a little bit. partly due to lack of workout, partly due to lack of motivation/being sick, and partly to give myself a little break.

but i am back.

went climbing yesterday. tried 2 new climbs. they are pretty tough, but i think i will be able to tackle them if i try once each time i go. it would help to see some other people do it as well. make sure to keep my eyes peeled.

i have been pretty sick the past couple days, going back to a week ago. that doesn't make any sense.

i did my situps and some pushups yesterday as well.

3x25 crunches
2x20 tacos
2x20 roll back
1x10 taco
1x10 roll back

175 isn't too bad. be hitting 200 pretty soon. keep doing them and getting stronger.

right now it is very tough to stay motivated. the season is a ways away and it is hard to think that long term.

continue to strength train and also keep up burning calories. i don't want to bulk up, just muscle up what i got.

believe that everything you do now will make everything else matter and be easier later.

believe

singing in the rain

did a half deck of cards alternating pushups and situps yesterday.

ended up doing probably 130 pushups and 120 situps. works for me. went to indoor. another frustrating experience. hmm. i will take next week off from indoor.

today, climbing again. my left big toe is not feeling good. ingrown even. ack.

rowing and climbing is in order and it will be fun.

don't you want to feel my bones on your bones, it's only natural

yesterday was a lighter workout.

went to the cage on campus and threw around for awhile.

jumped at the rim for a bit, sometimes getting it, other times missing. weird how that works.

need to stay loose and just jump. i think about it a lot. form, steps, movement, etc.. and just need to go for it. don't expect to hit it, just jump as high as you can and fly.

tell yourself you are light and feel yourself going up.

then did
3x25 crunches
2x20 tacos
2x20 roll back
10x10 pushups.

tried to do the pushups in 5 minutes. did them in 5:12. next time, i will get it.

stretched a little bit, but not fully.

indoor tonight. some situps and pushups to accompany.

help me to get down, i can make it help me get down

!!!!!!!!!!!!!!!!!!

great climbing day yesterday, perhaps my best yet.

5 climbs.

warmup on white
to pink, no cheating
to blue (traverse 2/3 up), not completely clean, but very good aspects
killed black
beat yellow

very happy. felt strong, in control, smart.

ran before. 3.5 miles total. did 5 min. warmup at 8mph, 10 min. at 9 and then started bumping it up each minute for 5 minutes. started around 9.5 and bumped it up .3 each time. landed on 11.1 mph for the last 30. good, sweaty run.

full stretch

climbed

home for situps.

2x30 crunches
2x20 man tacos
2x20 roll backs

back was sore from rowing still, but good sore. left hamstring is wrapped. just trying to keep it warm.

if you like pina coladas

yesterday was good.

rowed and lifted

rowing was cool.

500m warmup/get used to machine

500m repeats at 85%, two min. rest for first 5, 1 min. for second five
10 total.

stretched
30 crunches
15 ab stand thing, knees to chest
10 medicine ball put downs, pickups behind
10 each side, balance ball sideways torso-ups

o.d.p
3x12 @22.5
calf raises
3x13 each side @20
b.p.
1x10 @115
1x7 @ 125
1x4 @ 135
deadlift
3x10 @ 95
eye level pull back thing
3x10 @ 35

good workout. protein shake after and good dinner. happy about the deadlift and rowing.

think i am going to start rowing on days i don't lift, i.e. days i am climbing. that will give me an extra boost for lower back and leg stuff and still getting some cardio in. nice

feels good to be working out, staying where i want to be and enabling myself to make the transition to where i need to be.

singing in the rain

friday was a good workout day.

ran, interval 5 times, increasing the speed .1 each time. finished the last 30 seconds at 11 mph. overall, about 30 minutes total on the treadmill, around 430 calories.

stretched, one set of situp stuff and then lifted.

overhead barbell press on incline
3x12 @20 (next time up to 22.5)

calf raise with 20lb dumbell
3x14 each leg

benchpress
1x7 @125
1x4 @140
1x3 @135

eye level pull toward thing
3x10 @ 35

tried deadlift.
too much weight at first.
next time 3x10 @ 95lbs. concentrate on good form

5 climbs. got the yellow one and felt good about that.

headed home. had a protein shake while climbing.

saturday and sunday, way too much eating and not any exercise. need to remedy that.

i am starting to get excited to play again, more and more. go beyond getting excited to play and push yourself to dominate.

today, hopefully some sort of quick treadmill stuff or rowing, stretch, and situps.

might try rowing. hmm.

no panties in jeans, that's so necessary

indoor. what a joke. the even bigger joke is that i continue to go, hopelessly and haplessly addicted. oh well.

went to indoor, right. did 100 pushups, ladder to 10. 136 situps. need to boost that number. maybe start going through again.

it was ok, got to run around, made a few plays. nothing great, nothing bad.

run, lift, climb today. excited.


update on some things:
-foot still weird (right foot) but not as bad. might just have been stiff. not sure. should still go see someone
-food log was postponed until today. boned it, but back at it

ultimate is love.

sinnerman

hmm.

tired again. i am pretty bad at the whole job thing. ah.

climbed yesterday. felt weak as hell. stretched first, 15 pushups, and then climbed. couldn't figure out one climb and it pissed me off the rest of the f-in time. next time i am going to make sure i do that one.

indoor tonight

need to start up the ol' food log again.

yay!

i'm different, so different

been a little while since i have been here. winter vacation was nice, back at it again.

went on quite the family road trip. wasn't able to do more than situps and pushups for a few days and even skipped those on a few days. overall, not too bad on the gluttony and laziness usually associated and indulged in over the holidays.

as they say, it's a new year.

i do plan on making a list of resolutions and will probably end up posting them here.


quickly, here are some.

1. eat healthy. this alone will aid my training and will also make my life better.
2. use tofu. goes with number 1 and is very easy to do. do it.
3. don't make excuses. last year i didn't and look what happened. make even fewer this year
4. save money more effectively. i really like spending money. slow it down and save.
5. live up to my own expectations.

anyway.

monday, climbed. was still sore from saturday's climbing. i hadn't had the chance to go because of the holidays and being gone. a little bit of a case of my head and heart were willing, but my body wasn't able to climb as much as it had been before the week off.

monday was good though.
tuesday was situps and pushups.
2x30 crunches
1x18, 1x20 tacos
1x18, 1x20 roll back
1x15 pushups w/bars
1x15 close to body pushups
1x15 regular
1x10 diamond

time to start putting in the sweat and effort. it will not be fun. it will not feel good for quite some time. persevere and you will be very satisfied.

heads up, i am coming for you.